Nutritional Education

Gatorade Sports Science Institute (GSSI)

Protein Examples of Protein Meat - Fish Beans - Yogurt Eggs - Nuts Day(s) before Moderate Pre-activity During activity Low After activity High Examples of Protein Meat - Fish Beans - Yogurt Eggs - Nuts Tofu

Carbohydrates Examples of Carbs Whole Grain Spaghetti Brown Rice Day(s) before Moderate Pre-activity High During activity After activity Examples of Carbs Whole Grain Spaghetti Brown Rice Whole Grain Bread

Hydration Best for Hydration: Water Gatorade Thirst Quencher G2 Day(s) before High Pre-activity During activity After activity Best for Hydration: Water Gatorade Thirst Quencher G2

During-Practice or Game Fluids Perform During-Practice or Game Fluids Key is to STAY HYDRATED Each athlete’s sweat rate is different How can I tell if I’m dehydrated? Am I thirsty? Is my urine a dark yellow color? If the answer is yes to any, you need to rehydrate quickly Drink water throughout event in combination with Gatorade Thirst Quencher or G2 Items to help hydrate Water 20 oz Gatorade Thirst Quencher Gatorlytes if needed

Post-Practice or Game Foods & Fluids Recover Post-Practice or Game Foods & Fluids Protein, Protein, Protein Should consume 20 g of high-quality protein as soon as possible to repair muscle tissue and aid in recovery Carbohydrates Replace used glycogen and store more glycogen as an adaptation to training Rehydrate 16-24 oz of fluid with sodium for every pound lost during exercise Items to assist in Recovery Gatorade’s Recover Protein Shake Gatorade’s Whey Protein Bar Water Gatorade Thirst Quencher Saltine crackers

Nutrition is VERY IMPORTANT Overall Key Takeaway Nutrition is VERY IMPORTANT Continue eating healthy throughout season and off-season Don’t wait until 2 hours before activity to begin eating healthy Stay hydrated! Your can not perform at your highest level if you’re dehydrated Recovery is necessary Eat a well-balanced dinner, high in protein after your activity